African American Mental Health: 6 Effective Self-Care Strategies

Inhabiting a Black body as an African American citizen of the Untied States comes with challenges and stressors no one else can understand.

Now, due to the current corrosive political and economic climate - in addition to a deadly global pandemic - we African-Americans must do all we can to practice self-care and engage in effective strategies to protect our mental health.

It seems like a tall order, but it can be done. The following are six effective strategies we can implement to nuture our bodies and souls.

Strategy #1: Get out into nature

Taking a break away from your four walls by getting out into nature has many health benefits. Going outside is an immediate way of regaining a sense of calm and equilibrium. In fact, a 2018 study by the University of East Anglia found spending time outside reduces many health risks, including: type II diabetes, cardiovascular disease, stress, and high blood pressure. So when you are feeling ovewhelmed, head outside and soak in your natural surroundings.

Strategy #2: Move Your Body

In conjunction with getting out into nature, exercising on a regular basis also impacts your mental and physical health in beneficial ways, such helping to reduce stress levels and acting as a mood regulator. There are countless exercise regimens available, modified for any fitness level for either indoor or outdoor activities.

Due to the pandemic, at-home workout routines have proliferated, with options available to fit any budget. From internet-connected, screen-equipped fitness equipment from popular brands such as Peloton and NordicTrack to workout apps enabling you to participate in a variety of curated, virtual excercise classes, tools assisting you in moving your body from the comfort of your own home have never been more accessible.

Strategy #3 Relive Memories That Bring You Joy

Reliving positive and joyful memories is an effective tool in combating sadness and depression.

When you are feeling frustrated, angry, or depressed, remember the times in your life you felt joyful, at peace, and triumphant. Re-watch vacation videos. Pour over those precious photos of your children, relatives, and friends. Haul out favorite keepsakes. Immerse yourself in media, such as favorite books, movies, or music you find especially joyful, humorous, and uplifting.

Since I'm a huge blerd, one specific way I get a "joy injection" is by re-watching videos of Black YouTube reactors viewing the trailers for the movie Black Panther for the first time. Seeing the excitement and pure elation on Black faces elicited by a major feature film with a Black main cast centering a Black superhero reignites those same feelings of euphoria in me.

This is one way I get a boost of joy to help get me through tough days. So when life begins to weigh you down, revel in your happiest of memories to buoy your spirit.

Strategy #4: Take Frequent Social Media Breaks

For many of us, social media is a crucial resource we use to connect with each other, organize, promote our businesses and artistic endeavors, and entertain ourselves. But there is a very toxic side to this 21st century town hall. First, everyone with the internet and a connected device has a voice, including trolls and racists. Next, being exposed to these elements - as well as to the seemingly endless tsunami of negative news - can have detrimental impacts on our mental health. Going on a digital detox can be a critical form of self-care. Whether it's an hour, a few days, or longer, take as much time as you need to step away from it all.

Strategy #5: (Re)Connect With Friends

While attempting to negotiate these volatile times, it can be very easy to allow our friendships to fall into neglect. However, the camaraderie, emotional support, and human connection our friendships afford us is a vital anchor. Our friendships help us maintain solid emotional footing. Whether by email, text, phone call, or video chat, take the first step and initiate contact with your BFF(s). Chances are, you will be very glad you did - and so will they.

Strategy #6: Practice Mindfulness

Okay, so what exactly does "mindfulness" mean and what are its benefits? According to Greater Good Magazine, mindfulness is defined as:

…maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them - without believing, for instance, that there's a "right" or "wrong" way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we're sensing in the present moment rather than rehashing the past or imagining the future.

The ultimate goal of mindfulness is to be as fully aware of our present moment-to-moment reality as possible. Practicing mindfulness allows us to explore our thoughts and feelings without judgement, which has many positive benefits, such as a greater sense of self-acceptance.

This leads to the realization that our thoughts and feelings do not define us - and neither is our worth and value determined by the perceptions of others. This is especially important for we African Americans since we have long been burdened with endless stereotypes designed to dehumanize and "other" us. There are many ways to practice mindfulness, and resources - specifically designed to address the specific mental health care needs of Black people and other people of color - are available.

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Practicing self-care is essential to our physical, mental, and emotional well-being as African Americans. We must make it a top priority and commit to it with aggressive zeal. We must do this so we can continue to audaciously survive - and even thrive - in the face of forces intent on preventing us from doing so.